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Everyone knows them, but many people – both vegans and omnivores – find it difficult to actually implement the recommendations of the food pyramid. A balanced diet supports growth and development in childhood and the maintenance of complex metabolic processes in adulthood, and in the best case, nutrition can even prevent disease. The same recommendations apply for vegans as for everyone else. Of course with special attention to the group of proteins that differ in animal or vegetable origin and that vegans deliberately omit and replace.
Anyone can have a vegan supply of all nutrients every day, although vitamin B12 must be supplemented. The food pyramid has proven to be a simple system for orientation that is suitable for everyday use. The model illustrates what a balanced and healthy vegan diet looks like, so that theoretical nutritional recommendations can be translated into practical eating behavior. The model can be used to check and improve your own nutritional behavior – without weighing, counting calories or calculating nutrients. So that in the end you are supplied with all macronutrients (carbohydrates, protein and fat) and all micronutrients (vitamins, minerals and secondary plant substances) and are protected as well as possible against diet-related illnesses.
The principle of the vegan food pyramid is simple: it consists of five levels with a total of six food groups. When evaluating and classifying individual foods, the focus is usually on low energy and high nutrient density. Foods that are further down can therefore be consumed in abundance. The higher up foods are, the less of them there should be on average in the daily diet. However, they are still important for the nutrient supply (with the exception of the fifth level).
The aim is therefore to consume food of the appropriate quality and quantity from the individual groups in a balanced ratio. The composition of the individual meals and the distribution throughout the day can then be completely tailored to personal taste, habits and individual energy requirements.
BASIS: BEVERAGES
The basis of a healthy vegan diet is sufficient fluid intake. Water and other non-alcoholic, low-calorie drinks such as herbal and fruit teas or well-diluted juice spritzers are recommended.
LEVEL 1: VEGETABLES AND FRUITS
Eating plenty of fruit and vegetables has been proven to reduce the risk of cardiovascular disease and cancer. The reason: they are ideal suppliers of vitamins, minerals, fiber and secondary plant substances, which also have anti-inflammatory and cancer-preventing effects. In addition, vegetables and fruit with a low energy content ensure good satiety. A large proportion of fruit and vegetables should be eaten fresh and unheated and should be seasonal, regional and organic wherever possible.
LEVEL 2: CEREALS AND POTATOES
Cereals, pseudo-cereals, rice, corn or potatoes (especially whole grain products) provide important minerals and vitamins, fiber and complex carbohydrates. Cereals and potatoes are also important sources of protein in a vegan diet. Highly sweetened breakfast cereals, muesli mixes and muesli bars are classed as level 5 sweets due to their high sugar and fat content.
LEVEL 3: VEGETABLE PROTEIN PRODUCTS, NUTS AND SEEDS
Pulses are important sources of protein. In addition to unprocessed beans, peas and lentils, minimally processed soy products such as fermented tofu and tempeh, soy drinks and yogurts can also contribute to the protein supply. More highly processed meat alternatives, for example made from pure wheat protein (known as seitan), lupin protein or pure soy protein, should only be consumed in small quantities or preferably avoided altogether. In addition to protein, nuts and seeds also provide important vitamins and minerals and are rich in essential fatty acids (due to their high energy content, they should be consumed daily, but in moderation).
LEVEL 4: OILS, FATS AND SALT
The consumption of spreadable and frying fats, highly heated oils, high-fat vegetable cuisine or vegan mayonnaise should be avoided altogether. Instead, give preference to natural oils. Flaxseed, rapeseed, hemp, soybean, algae and walnut oils are particularly recommended, as they are rich in omega-3 fatty acids. Sea salt with iodized algae additives or iodized table salt serve as a good source of iodine and should be used exclusively. Algae with a medium iodine content (e.g. nori algae or spirulina microalgae) can also be regularly included in the diet.
LEVEL 5: SWEETS, SNACKS
Sweets, chocolate, cakes and pastries, potato chips, chips, but also ready meals, soft drinks, energy drinks or sweetened breakfast cereals are among the extras. They should be consumed as rarely as possible, in small quantities and consciously.
NOTE
The American Dietetic Association
and Nutrition and the Canadian Dietetic Association made the following statement back in 2003: “Well-planned vegan and other forms of vegetarian diets are appropriate for all stages of the life cycle, including pregnancy, lactation, early and later childhood, and adolescence.” This statement was later confirmed by others*.
*Source: Peta Germany; Langley 1999; Clements 2008; Klaper 2007; Dr. med. Janna Scharfenberg, VEGAN LOVE by Lauren WIldbolz, AT Verlag
At Easter, masses of eggs are once again dyed, “inked” and eaten. Milk chocolate bunnies fill department stores to the ceiling. And the baby lamb as “Gitzi” on the menu in the restaurant is unfortunately also a big seller every Easter. Numerous vegan Easter treats available from Alnatura or your local organic food store show that there are other ways. If you still want to celebrate Easter with your children, you can paint fruit with a hard shell and in no time at all the Easter bananas are born and ready to hide. Find out more here.
Here are four more recipe tips for Easter:
Happy cruelty free eastern!
On 2. and From June 3, 2017, Steinbeisser will be presenting a very special culinary event in the Museum Rietberg’s summer pavilion: “Experimental Gastronomy”. Michelin-starred chef Fabian Spiquel, head chef of the Maison Manesse restaurant in Zurich, which has been awarded one Michelin star and 15 Gault Millau points, serves a purely plant-based menu with organic products from the region. He is inspired by the current exhibition “Osiris – The Sunken Secret of Egypt”, which tells legendary stories and reports on sensational finds from the depths of the Mediterranean. Cutlery, plates and bowls are artistically interpreted to match the extraordinary ambience and culinary delights. The evening is an overall experience that combines gastronomy, art and nature in an exciting way.
The vegan creations of star chef Fabian Spiquel
Fabian Spiquel is a culinary innovator who is passionate about experimenting, always on the lookout for unusual and surprising flavor combinations. For him, the kitchen is a creative playground with unlimited possibilities. He roams the globe in search of healthy and tasty rarities. For the event in the Museum Rietberg’s summer pavilion, he uses only organic and biodynamic ingredients from neighboring regions of Switzerland, Germany, Austria and France. The wine accompaniment is the work of Jean-Denis Roger, sommelier at Maison Manesse.
Details and reservation
Price: 6-course menu with wine or juice accompaniment CHF 275.
Dates: Friday 2nd and Saturday June 3, 2017, starting at 19:00.
Venue: In the summer pavilion, Museum Rietberg, Gablerstrasse 15, 8002 Zurich.
We recommend traveling by public transport, further information can be found here.
Reservations: Reservations by e-mail to: info@steinbeisser.org
The Steinbeisser team is also happy to cater for food allergies and intolerances. Please indicate this when making your reservation.
The Valentine Green Smoothie Bowl
1 handful of organic spinach1 handful of organic kale
1 tsp bourbon vanilla seeds, dried Water
a few fresh peppermint leaves
1 pinch of spirulina powder
3 pcs. Edible roses (globe or organic from the garden)
1 tbsp chia seeds
10 g shredded coconut, ground
10g sesame seeds, unpeeled
Have a bowl ready. Rinse all fresh ingredients well with cold water. Cut the pear in half. Place half of the fruit in the high-powered blender, add the spinach, kale, half of the peppermint and the vanilla together with the water and blend for approx. 90 seconds at the highest setting. Meanwhile, cut the other pear halves into mouth-sized pieces and add to the bowl. Pour the green smoothie mix into the bowl and garnish with the remaining ingredients. Enjoy with a soup spoon.
The vegan kitchen now organizes its cooking courses at Vier Linden on Hottingerplatz in Zurich. Be both chef and guest in a cooking class led by Lauren Wildbolz. We cook in the Vier Linden catering kitchen and go upstairs to the snack café for a relaxed meal and a chat. Some things remain the same. Only organic ingredients go into the pots. We source a large proportion of our ingredients from and via Vier Linden.
Are you passionate about cooking and want to learn how to cook vegan dishes with that certain extra flavor? Lauren Wildbolz shows you how to expand your food repertoire with sophisticated, delicious creations. We whet your appetite for cooking with a nutritious theory section. Then we prepare a multi-course meal together. After the pleasure of cooking, we indulge in the pleasure of eating and, if you like, drink red and white wine with it.
The Vier Linden is a Zurich institution. Vegans make a pilgrimage to the Traîteur at lunchtime, which, under the leadership of Aris Gutzmann, takes particularly good care of the taste buds. Right next door is the health food store with lots of great products and a snack café and bakery are just one door away. We can only sing the praises of philosophy. Vier Linden attaches great importance to the careful processing of their products, which they produce by hand wherever possible. Additives and preservatives are their undoing. Products from biodynamic cultivation are preferred.
½ Vanilla pod
1 untreated lemon (organic)
250g wholemeal spelt flour
1 tsp cream of tartar baking powder
100g sunflower oil
100g rice syrup
Flour for the work surface
3 tbsp rapeseed margarine (or one without palm fat)
1/2 tsp turmeric
1 teaspoon rice syrup (or agave syrup)
Baking paper for one tray
Slit the vanilla pod lengthwise and scrape out the seeds.
Wash the lemon in hot water, dry and grate a thin layer of zest.
Thoroughly mix the flour with the baking powder, vanilla pulp and grated lemon zest.
Whisk the sunflower oil with the rice syrup in a large mixing bowl.
Add the flour mixture and knead everything into a smooth, soft dough. Wrap the dough in cling film and leave to rest in the fridge for at least 1 hour.
Line a baking tray with baking paper and preheat the oven to around 170°C.
Roll out the dough in portions on a lightly floured work surface to a thickness of about 4 mm and cut out shapes of your choice.
Place the margarine in a small bowl and mix well with the turmeric and rice syrup.
Place the cookie cutters on the baking tray, brush with the margarine mixture and bake on the middle shelf of the oven for about 10 minutes until golden brown. Carefully remove the baked cookies from the tray and leave to cool on a wire rack.
Here are a few tips:
Caption: Cookie cutters and children’s rolling pin from IKEA.
(6-7 portions)
1 butternut squash
4 Vaniglia persimmons, peeled
1/2 tsp raw vanilla, dried
5-6 Medjool dates, pitted
More about the Vagnila persimmon: Persimmon tree
Last night a friend said to me: “You can’t eat any more mushrooms either.”
“Why?” I asked.
He: “Smurfs live in there.”
Happy World Vegan Day.
Here’s to a future without annoying comments and more empathy!
Today’s event tip is our
At 7 p.m. at Waffenplatzstrasse 11, 8002 Zurich. All information about the event here.
A few places are still available, register spontaneously by texting 079 541 41 66.
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